Thursday 8.31.17

A.  

0-10 minutes: Run 1 mile

10-15 minutes: Run 800 meters

15-25 minutes: Row 2000 meters

25+minutes: Row 1000 meters

The 1 mile run and 2k row should be full effort. The goal for the 800 meters and 1k row should be to hit half of the time it took you for the run and row. eg if you run a 6 minute mile, the target for the 800 meter run should be 3 minutes. 

B.  

Every minute, on the minute, for 12 minutes:

Minute 1 – Ab Roll Outs x 8-10 reps

Minute 2 – Hollow Rocks x 30-45 seconds

Minute 3 – Russian Twists with Kettlebell x 30-45 seconds